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Baked Oatmeal with Mixed Berries and Plums

Categories: Kidney Qi Vacuity, Kidney Water Overflow, Spleen Qi Vacuity

Frances Norris

Water-kidney deficiency

Baked Oatmeal with Mixed Berries and Plums - Makes 6 servings

Adapted from recipe on


  • 1 cup Blueberries-sour, sweet, warm, tonifies kidney
  • ½ cup Cranberries-sour, cooling, strengthens kidney
  • ½ cup Raspberries-slightly warm, sweet, sour, tonifies kidney
  • 3 medium plums, sliced-slightly warm, sweet, sour, regulates body fluids
  • 2 cups oats-sweet, warm, supplements vacuity, rejuvenates nervous and reproductive systems
  • 1 cup walnuts, toasted and chopped, divided into ½ cup servings-slightly warm, sweet, tonifies kidney
  • 1/3 cup brown sugar-warm, sweet, strengthens digestion, warms body
  • 1 tsp. baking powder
  • 1 ½ tsp. cinnamon-hot, pungent, sweet, warms body
  • ½ tsp. sea salt-cold, salty, slightly sweet, strengthens kidney
  • 2 cups almond milk-sweet, neutral, supplements spleen
  • 1 large egg-sweet, neutral, supplements qi
  • 1 ½ tbsp. unsalted butter, plus more for greasing the pan- sweet, neutral, supplements qi
  • 2 tsp. vanilla extract


1. Preheat oven to 375, grease an 8-inch baking dish. Layer sliced plums in the bottom of the dish.  Top with mixed berries.

2. In a medium bowl, combine oats, ½ cup walnuts, sugar, baking powder, cinnamon and salt. Mix well, and pour the dry ingredients over the fruit.

3. Combine almond milk, egg, butter and vanilla, and whisk well.

4. Pour the milk mixture over the oat mixture. Top with remaining ½ cup walnuts.

5. Bake for about 40 minutes, until the top is golden brown and the oat mixture appears solid. Remove the dish from the oven, and allow the oatmeal to cool for a few minutes. Serve warm.

Creamy Root Vegetable Soup with Oats

Categories: Liver Qi Stagnation, Spleen Qi Vacuity, Stomach Food Retention

Creamy Root Vegetable Soup with Oats
6-8 servings

Laurie Misener class recipe

½ c old-fashioned rolled oats
½ t dried rosemary, crumbled
3 small parsnips, peeled, cut into ½-in cubes
3 large carrots, peeled, cut into ½-in cubes
2 medium turnips, peeled, cut into ½-in cubes
½ medium rutabaga, peeled, cut into ½-in cubes
2 t sea salt

1. Bring 1 ¼ c water to a boil in a medium saucepan.
2. Add the oats, reduce heat to low, simmer until tender and thickened, 15-20 minutes
3. Remove from heat. Allow to cool.
4. Add cooked oats and rosemary to a blender or food processor and puree until smooth and creamy, ~30 seconds. Set aside.
5. Add parsnips, carrots, turnips, and rutabaga to 4 ½ c cold water and bring to a boil.
6. Reduce heat to low, cover, simmer until vegetables are tender but not mushy, ~20 minutes.
7. Stir in the pureed oatmeal. Add salt.

(Recipe from 3 Bowls by Ed Farrey)

Oats: Sweet, warm; SP, KD. Tonify deficiency, regulate qi, strengthen SP, strengthens reproductive/nervous systems.
Rosemary: Warm; LV, GB, SP, ST. Tonify, astringe, relax spasm, promote sweat, stimulate LV/GB, improve digestion and circulation.
Parsnips: Warm, sweet; SP, ST, LV, GB, LI. Strengthen SP/ST, move LV/GB, promote sweat, drain damp, moisten intestines, analgesic.
Carrots: Sweet, neutral; SP, LV, LU, HT. Strengthen SP/HT, soothe LV, benefit LU, drain damp, anti-inflammatory.
Turnips: Cool, sweet, bitter, acrid; SP, ST, LU. Clear heat, drain damp, relieve food stagnation, detoxify, stop cough.
Rutabaga: Sweet, salty; SP, KD. Strengthen SP, KD.
Sea Salt: Cold, salty, slightly sweet; KD. Promote digestion, strengthen KD, fortify bones, brighten eyes.

Overall: excellent at strengthening SP/ST (some KD), promote digestion, move LV for patterns of SP qi xu, or LV invading SP/ST (one could make a puree out of carrots and oats to make this more LV soothing)

Baked Oatmeal

Categories: Spleen Damp, Spleen Damp Cold, Spleen Qi Vacuity, Stomach Cold

Baked Oatmeal
In the early Fall when the weather first starts to get cooler, pop this recipe into the oven as soon as you wake up and get ready while it is cooking. You will be rewarded with a wonderful, nourishing dish before a busy day!

• 2 cups uncooked quick-cooking oats
• 1/2 cup packed brown sugar
• 1/3 cup raisins
• 1 tablespoon chopped walnuts
• 1 teaspoon baking powder
• 1 1/2 cups fat-free milk
• 1/2 cup applesauce
• 2 tablespoons butter, melted
• 1 large egg, beaten
• Cooking spray
Preheat oven to 375°.
Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm. Serves 4.
Cooking Light, OCTOBER 2003

Oats: sweet, warm, Supplements xu
Brown Sugar: sweet, warm, Supplements MJ, Descends ST qi
Raisins: warm, sweet, Supplements Blood & Qi
Walnuts: sweet, warm, Tonifies KD, LU, Lubricates LI
Milk: sweet, neutral, Supplements Qi, Nourishes Blood
Applesauce: sweet, sour, cool, Supplements LU, SP, ST
Butter: neutral, sweet, Supplements Blood & Qi
Egg: sweet, neutral, Nourishes Yin and Blood, Supplements SP & ST

This recipe strongly tonifies and warms the Spleen and Stomach. Almost every ingredient benefits and nourishes the MJ.

Nutty Oatmeal Pancake

Categories: Large Intestine Qi Stagnation, Lung Phlegm Heat, Spleen Qi Vacuity

Nutty Oatmeal Pancake
(Makes 6-8 pancakes)

2 cups buttermilk
1 1/2 cups old-fashioned oats
Mix together, set aside.

1 1/2 cups chopped almonds
2 eggs
1/2-cup white rice flour
2 TB flaxseed meal
1 tsp. salt
1-cup fresh or frozen blueberries
*Optional: top with 1 TB of honey

Add the rest of the above ingredients to the buttermilk mixture. Drop by 1/4 cupful onto hot, oiled pan. Cook until firm enough to flip. Recipe makes about a dozen pancakes.

TCM Analysis:
Buttermilk: neutral, sweet, strengthens weakness, nourishes qi and blood and lubricates dryness (buttermilk, also known as soured/fermented milk, is easier on digestion)
Oats: warm, sweet, strengthens spleen, tonifies qi, harmonizes stomach, regulates qi and is a carminative (prevents formation of gas in intestinal tract)
Almond: neutral, sweet, lubricates intestines, relieves cough and asthma and transforms phlegm
Egg: cool, sweet, nourishes yin, tonifies blood, stabilizes hyperactive fetus and lubricates dryness
White rice (flour): slightly cool, sweet, moistens yin, clears heat, diuretic and reduces swelling
Flaxseed: neutral, sweet, laxative, mucilaginous, relieves pain and inflammation, influences the spleen-pancreas and colon (richest source of omega-3 fatty acids which strengthen immunity and clean the heart and arteries)
Salt: cold, salty, slightly sweet, harmonizes and promotes digestion, strengthens the kidney (in small amounts), fortifies bones, tendons, and teeth, brightens eyes and detoxifies
Blueberry: nourishes kidney yin

Walnut and Cherry Granola Bars

Categories: Kidney Qi Vacuity, Kidney Yin Vacuity, Shen Calming, Spleen Qi Vacuity

Walnut and Cherry Granola Bars
By Kylie Roach

¼ C. brown sugar
¼ C. maple syrup
¼ C. honey
2 Tblsp. nut butter (almond)
1 egg white
1 Tblsp. low fat milk (almond)
1 Tsp. vanilla extract
1 C. whole wheat flour
½ Tsp. baking soda
½ Tsp. cinnamon
Dash of allspice (optional)
2 C. old fashioned oats
1 C. crisp rice cereal
¼ C. dried cherries
¼ C. chopped walnuts
1-2 Tblsp. black sesame seeds

Preheat oven to 350
In a large bowl combine: sugar, maple syrup, honey, nut butter, egg white, milk and vanilla extract. Mix well.
In another bowl combine: flour, baking soda, cinnamon and allspice.
Stir the dry ingredients into the wet ingredients and mix well.
Gently stir in the remaining ingredients: oats, cereal, cherries, walnuts, sesame seeds.
Coat a 8×8 or larger baking pan with nonstick cooking spray.
Spread the mixture into the pan and press it into form.
Bake for 18-20 or until golden brown.
Score shallow cuts (in the shape you want the bars) to aide in the cooling.
Cool completely then cut bars and serve.

Brown sugar: Warm and sweet, strengthens digestion, warms body, lubricates LU
Maple syrup: Warm and sweet, nourishes yin, strengthens SP?
Honey: Warm and sweet, nourishes yin, strengthens SP
Almond butter: Neutral and sweet, moistens LU, transforms phlegm
Egg white: Nourishes yin and blood
Almond milk: Neutral and sweet, moistens LU
Whole wheat flour: Slightly cool and sweet, clears heat, quenches thirst, calms shen
Cinnamon: Hot, pungent and sweet, warms the body, tonifies KD, strengthens ST
Old fashioned oats: Warm and sweet, strengthens SP, tonifies Qi
Crisp rice cereal: Slightly cool and sweet, clears heat, diuretic, nourishes yin?
Dried cherries: Warm and sweet, strengthens SP, regenerates fluids, stops diarrhea
Chopped walnuts: Slightly warm and sweet, tonifies KD, reduces cholesterol
Black sesame seeds: Neutral and sweet, tonfies KD/LV, nourishes yin. restores hair color

The ingredients in this recipe mainly strengthen the SP. There are several KD tonifying ingredients as well. Nourishing, supporting and boosting to Qi and yin are the focus of this recipe. This would be good for someone who is generally deficient and is a good snack in the morning to get the body ready for the day.

Health Bars

Categories: Gluten-free, Kidney Qi Vacuity, Qi Vacuity, Snacks, Spleen Qi Vacuity, Vegan, Vegetarian


Health Bars
Lotus Seed, Cooked and chopped 1/2 cup
Black seseme seeds 1/4 cup
Dried cherries 1/2 cup
Chestnuts, Cooked and chopped 1/2 cup
Raisins 1/2 cup
Brown Sugar 1/2 cup
Honey 1/2 cup
Rolled Oats 3 cups
Cinnamon 1 tsp
Salt 1/2 tsp

Mix all ingredients in bowl. Adjust amount of brown sugar and honey for desired consistency. Spread into 9 x9 square baking dish, press down evenly. Bake for 20 to 30 min at 350 degrees. Let cool , cut into bar size pieces.



KD jing Xu
Lotus seed – astringes KD essence
Black seseme seed, Cherries, Raisins, Chestnuts – tonify KD qi and essence
Cinnamon – Warms the KD
Brown sugar and honey – harmonize the middle jiao
Oats – Supplement vacuity

Qi Xu
Sexual debility
Blood Xu
Low back pain

Blueberry Flax Oatmeal

Categories: Blood Vacuity, Kidney Yin Vacuity, Rice and Grains, Vegan, Vegetarian


Blueberry Flax Oatmeal (serves 2):

* 2-1/4 cups water
* dash salt
* 1 cup regular rolled oats
* 1/4 cup fresh blueberries
* 1/4 cup chopped walnuts
* 1 TBS flaxseeds
* 1 TBS blackstrap molasses
1. Combine the water and salt in a small saucepan and turn the heat to high.
2. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add walnuts and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with molasses and garnish with blueberries.

Nutritional Breakdown:
Salt – Cold, Salty, Slightly Sweet. Harmonizes and promotes digestion, strengthens Kidney (in small amounts) fortifies bones, tendons and teeth, brightens eyes, detoxifies.
Rolled oats — sweet, warm — supplements vacuity, rejuvenates nervous and reproductive systems
Blueberries — sour, sweet, warm — tonifies kidneys, nourishes blood, astringes qi
Walnuts — sweet, warm — tonifies the kidneys and lungs, lubricates the large intestine
Flaxseed — neutral, sweet — tonifies the spleen, moistens intestines, nourishes yin, strengthens immunity
Molasses — warm, sweet — tonifies qi, strengthens spleen, lubricates lungs

“How to Make Oatmeal . . . Wrong” NY Times opinion piece

Categories: Blogs, Cooking tips